(910) 612-2203

HOMESCHOOL WOD 40 (5/18/20)

Sign Up on Zenplanner and watch the weather. Weather plays a factor on our off site workouts. Text Coach KJ at 9106122203 if you sign up and decide your not coming or if you are in doubt of a class happening. If it is raining, thundering or lightening we will not gather.

Heads Up: If we are given the green light to open we will have MURPH on Saturday (2 heats of 20 people. Heat 1 at 730am out by 9am and Heat 2 at 9am out by 1030am) and Monday (1 Heat at 8am capped at 20 people) SIGN UP IS REQUIRED. The schedule will be updated once permission to open is confirmed. Keep watching cause its first come first serve!

3 Rounds of:

200 Meter Run/40 Tuck Crunches/200 Meter Run/10 Push-Ups

1 Round of:

1 Min Plank Hold/1 Min Side Plank Hold/1 Min Plank Hold/1 Min Side Plank Hold

2 Rounds of:

200 Meter Run/20 V-Ups/200 Meter Run/5 Push-Ups

3 Rounds of:

200 Meter Run/40 Tuck Crunches/200 Meter Run/10 Push-Ups

1 Round of:

1 Min Plank Hold/1 Min Side Plank Hold/1 Min Plank Hold/1 Min Side Plank Hold

2 Rounds of:

200 Meter Run/20 V-Ups/200 Meter Run/5 Push-Ups

3 Rounds of:

200 Meter Run/40 Tuck Crunches/200 Meter Run/10 Push-Ups

1 Round of:

1 Min Plank Hold/1 Min Side Plank Hold/1 Min Plank Hold/1 Min Side Plank Hold

2 Rounds of:

200 Meter Run/20 V-Ups/200 Meter Run/5 Push-Ups

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REST DAY

Presale Tshirts / First come first serve / Email me kjones@cfoib.com with your size and payment method.

These tees are unisex and the color is grey.

Limited Presale Murph Tshirts

First Come First Serve.

Email me at kjones@cfoib.com and let me know your size and payment method and we will hold yours!

Limited Presale Murph Tshirts

First Come First Serve.

Email me at kjones@cfoib.com and let me know your size and payment method and we will hold yours!

Limited Presale Murph Tshirts

First Come First Serve.

Email me at kjones@cfoib.com and let me know your size and payment method and we will hold yours!

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Saturday WOD “Homeschool Murph”

Modified Murph in the Park at 9am followed by YOGA LIVE at 1015 Filmed at the park, streamed on FACEBOOK.
Bring DBs if you have them if not we will have extra. SIgn up please!

Todays WOD will be a practice round of “Modified Murph”

Bring your dumbbells if you have them. We will do DB Presses in place of Pull Ups

YOGA with Steve and Stacy LIVE ON FACEBOOK @ 1015am

Todays WOD will be a practice round of “Modified Murph”

Bring your dumbbells if you have them. We will do DB Presses in place of Pull Ups

YOGA with Steve and Stacy LIVE ON FACEBOOK @ 1015am

Todays WOD will be a practice round of “Modified Murph”

Bring your dumbbells if you have them. We will do DB Presses in place of Pull Ups

YOGA with Steve and Stacy LIVE ON FACEBOOK @ 1015am

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HOMESCHOOL WOD #39 (5/15/20)

Athlete Sandy Jenis! Use Zenplanner to sign up for off site workouts. 6am at the Water Tower East End of OIB. 8am OIB Park

AMRAP IN 20:

10 Med Ball Cleans

10 Med Ball OH Lunges (r+l=2)

10 Russian Twists (r+l=1)

10 Med Ball High Knees (r+l=1)

10 Med Ball Burpees

AMRAP IN 20:

10 Med Ball Cleans

10 Med Ball OH Lunges (r+l=2)

10 Russian Twists (r+l=1)

10 Med Ball High Knees (r+l=1)

10 Med Ball Burpees

AMRAP IN 20:

10 Med Ball Cleans

10 Med Ball OH Lunges (r+l=2)

10 Russian Twists (r+l=1)

10 Med Ball High Knees (r+l=1)

10 Med Ball Burpees

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HOMESCHOOL WOD #38 (5/14/20)

Off Site Workout Shots!

3 Rounds for Time:

400 Meter Run

10 Push Ups

5 Burpees

10 Squats

5 Burpees

10 Jumping Squats

5 Burpees

20 Sit Ups

5 Burpees

 

3 Rounds for Time:

400 Meter Run

10 Push Ups

5 Burpees

10 Squats

5 Burpees

10 Jumping Squats

5 Burpees

20 Sit Ups

5 Burpees

 

3 Rounds for Time:

400 Meter Run

10 Push Ups

5 Burpees

10 Squats

5 Burpees

10 Jumping Squats

5 Burpees

20 Sit Ups

5 Burpees

 

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HIIT w/ Casey LIVE on Facebook @ 8am (5/13/20)

Use Zenplanner to sign up for the 10AM class. Limited to 10 people. HIIT LIVE w/ Casey on Facebook at 8am. You can also sign up for 6am class offered at the OIB West End Water Tower.

30 seconds work, 10 second rest x 6 rounds per exercise: 20 minutes total
Equipment : 1 set of dumbbells (light)
1. Plank rows with DB
2. Reverse lunge, forward lunge
3. Seated L press
4. Bottom half pulse squat w DB
5. DB bicep curl + shoulder press
Abs tabata style 20 seconds on 10 seconds rest: 8 minutes total
1. Plank rocks
2. Single leg dart pass through
3. Leg lifts (hold DB)
4. Russian twists (with or without DB)

30 seconds work, 10 second rest x 6 rounds per exercise: 20 minutes total
Equipment : 1 set of dumbbells (light)
1. Plank rows with DB
2. Reverse lunge, forward lunge
3. Seated L press
4. Bottom half pulse squat w DB
5. DB bicep curl + shoulder press
Abs tabata style 20 seconds on 10 seconds rest: 8 minutes total
1. Plank rocks
2. Single leg dart pass through
3. Leg lifts (hold DB)
4. Russian twists (with or without DB)

30 seconds work, 10 second rest x 6 rounds per exercise: 20 minutes total
Equipment : 1 set of dumbbells (light)
1. Plank rows with DB
2. Reverse lunge, forward lunge
3. Seated L press
4. Bottom half pulse squat w DB
5. DB bicep curl + shoulder press
Abs tabata style 20 seconds on 10 seconds rest: 8 minutes total
1. Plank rocks
2. Single leg dart pass through
3. Leg lifts (hold DB)
4. Russian twists (with or without DB)

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